Nutrition
You ask a lot of yourself as a distance runner.
Fuel your body like a high-performance machine so it can run like one.
Fuel your body like a high-performance machine so it can run like one.
Warmup Before, Stretch After Each Run
Begin and end your workout RIGHT!
Strength Training Circuit
Jay Johnson Strength Progression
We will be following this strength progression throughout the spring/summer to improve with strength, mobility, and flexibility.
We will be following this strength progression throughout the spring/summer to improve with strength, mobility, and flexibility.
Microstretching
The list of stretches starts on page 8 of the link.
- This article recommends doing everyday for best results, but even 2-3 days per week will help with flexibility.
- Hold the pose so you have only slight tension on the muscle.
- Hold the position for 1 minute.
- Ideally each pose should be done 3 times, but even 1 time is better than none!
Yoga - A Must for Serious Runners
There are many variations of this basic yoga routine. Do 3-5 days a week and you will feel the difference.
- Yoga is great for runners. It stretches the body in a different way that regular static stretching doesn't do.
- It is an effective way to lengthen the muscles while also strengthening them at the same time.
- Yoga targets key muscles important for running, including the hamstrings, hips, and glutes.
- This will help make your running form more efficient, therefore make you faster!
Yoga 1 Workout: Sun salutation variation
Yoga 2 Workout: Poses to help with hip mobility and strength
Strength Training
Strength 1 Training Plan
Alternate 3 Sets Between Exercise 1 and 2
Exercise 1: Skaters, 3 sets of 12 (See video below. Add more of a jump for extra challenge.)
Exercise 2: Pushups, 3 sets of 10 (or more, depending on ability)
Exercise 1: Skaters, 3 sets of 12 (See video below. Add more of a jump for extra challenge.)
Exercise 2: Pushups, 3 sets of 10 (or more, depending on ability)
Alternate 3 Sets Between Exercise 3 and 4
Exercise 3: Burpees: 3 sets of 5-10 (Go right from pushup into the next jump. See video below. You choose how many per set)
Exercise 4: Single-Leg Glute Bridge, 3 sets of 10 each leg (See image below. For extra challenge don't come all the way down between reps and/or hold a dumbbell on your hips.)
Exercise 3: Burpees: 3 sets of 5-10 (Go right from pushup into the next jump. See video below. You choose how many per set)
Exercise 4: Single-Leg Glute Bridge, 3 sets of 10 each leg (See image below. For extra challenge don't come all the way down between reps and/or hold a dumbbell on your hips.)
Alternate 3 Sets Between Exercise 5 and 6
Exercise 5: Step Ups, 3 sets of 10, each leg (See images below. Make sure to drive the knee and opposite arm. )
Exercise 6: Tricep Dips, 3 sets of 10 (See gif below)
Exercise 5: Step Ups, 3 sets of 10, each leg (See images below. Make sure to drive the knee and opposite arm. )
Exercise 6: Tricep Dips, 3 sets of 10 (See gif below)
Strength 2 Training Plan
Alternate 3 Sets Between Exercise 1 and 2
Exercise 1: Single-Leg Deadlift, 3 sets of 10-12
(Important to watch video below for proper form. Do without weight to start. Form is important here. This exercise is excellent for runners. Add medicine call, dumbbells, or kettlebell for extra challenge.)
Exercise 2: Plank Walk-Downs, 3 sets of 10-12 (see gif below)
Exercise 1: Single-Leg Deadlift, 3 sets of 10-12
(Important to watch video below for proper form. Do without weight to start. Form is important here. This exercise is excellent for runners. Add medicine call, dumbbells, or kettlebell for extra challenge.)
Exercise 2: Plank Walk-Downs, 3 sets of 10-12 (see gif below)
Alternate 3 Sets Between Exercise 1 and 2
Exercise 3: Reverse Lunges (step backward), 3 sets of 10-12 (See gif below. Add dumbbells for extra challenge)
Exercise 4: T Push-Up, 3 sets of 10-12 (See gif below. Add dumbbells for extra challenge.)
Exercise 3: Reverse Lunges (step backward), 3 sets of 10-12 (See gif below. Add dumbbells for extra challenge)
Exercise 4: T Push-Up, 3 sets of 10-12 (See gif below. Add dumbbells for extra challenge.)
Alternate 3 Sets Between Exercise 1 and 2
Exercise 5: Single-Leg Squats, 3 sets of 5-10 all on one leg, then switch to 5-10 with the other leg (See gif/images below.)
Exercise 6: Supermans, 3 sets of 10 (See gif below.)
Exercise 5: Single-Leg Squats, 3 sets of 5-10 all on one leg, then switch to 5-10 with the other leg (See gif/images below.)
Exercise 6: Supermans, 3 sets of 10 (See gif below.)
Proudly powered by Weebly